Posted by Emanuel Erlewein on Aug. 16, 2025 in WOD-Post

CrossFit – Sat, Aug 16 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 50 Single Unders 10 Good Morning 10 Alt. Glute Bridge Marches 5 Tempo Deadlift (1111) Into… AMRAP x 5 MINUTES 25 Double Unders or 50 Single Unders 10 Scap Pull-Ups 10 Kip Swings 5 Push-Up to Down Dog Workout – Performance 2 ROUNDS [...]

Posted by Emanuel Erlewein on Aug. 15, 2025 in WOD-Post

CrossFit – Fri, Aug 15 Suggested Warm-Up Warm-Up 400m Run Into… 2 ROUNDS 10/10 Single Leg Glute Bridge Ups 10 90-90 Hip Rotations 10 Boot Strappers Into… 2 ROUNDS 10 Goodmornings* 10 Elbow Punches 10 Back Squats *Add the barbell for round 2 Strength – All Back Squat (5-4-3 | 5-4-3*) *Start Moderate-Heavy and end [...]

Posted by Emanuel Erlewein on Aug. 14, 2025 in WOD-Post

CrossFit – Thu, Aug 14 Suggested Warm-Up Warm-Up 1-2 ROUNDS 5/5 Ankle Circles 5/5 Leg Swings 10 Alt. Hip Openers 15 Tib Fib Raises 20 Bounding Hops Into… 2 ROUNDS 200m Run 20 Alt. High Knees 10 Alt. Shoo the Chickens 20 Alt. Butt Kickers 10 Broad Jumps Into… 2 ROUNDS 100m Run 5/5 KB [...]

Posted by Emanuel Erlewein on Aug. 13, 2025 in WOD-Post

CrossFit – Wed, Aug 13 Suggested Warm-Up Warm-Up 1 ROUND5 Inchworm to Push Up 5/5 Moose Antlers 5/5 Half Kneeling A Frame Stretch 5 Tempo Push Ups 5 Boot Strappers 2:00 Row* Into… 2-3 ROUNDS 8 Strict Press 8 Bent Over Row 200M Row *Increase Stroke Rate every 30 Sec – 22s/m, 24s/m, 26s/m, 28s/m. [...]

Posted by Emanuel Erlewein on Aug. 12, 2025 in WOD-Post

CrossFit – Tue, Aug 12 Suggested Warm-Up Warm-Up 2 ROUNDS :45 Bike 10 Step-Ups* 10 Tuck-Ups 5 Kip Swings *RND 2 complete taller Step-Ups. Into… 2 ROUNDS 10/8 Cal Bike 8 Knees to Chest 6 Box Jumps Workout – Performance 10 ROUNDS FOR TIME (Time) 20/15 Cal Assault Bike* 10 Toes to Bar 10 Box [...]

Posted by Emanuel Erlewein on Aug. 11, 2025 in WOD-Post

CrossFit – Mon, Aug 11 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Cat/Cows 10 Groiners 8 Samson Lunges 6 Bootstrappers SPECIFIC WARM-UP 2 RDS 10 Barbell Good Mornings 10 Air Squats 10 BW Lunges 5/5 SA DB Hang Cleans 1 RD 8 Barbell RDLs 5 DB Hang Snatch (Right) 5 DB Front Squat (Right) 5 DB [...]

Posted by Emanuel Erlewein on Aug. 10, 2025 in WOD-Post

CrossFit – Sun, Aug 10 Suggested Warm-Up Warm-Up MOBILITY ROUND 5 Push Up to Down Dog 10 Alt Spidermans 5/5 Moose Antlers 10 Kip Swings 5 Tempo Tuck Ups Into… 2 ROUNDS 5 Push Ups 10 Alt Box Step Overs 10 DB Strict Press (RND 2: DB Push Press) 5 Kipping Knee Raises Strength – [...]

Posted by Emanuel Erlewein on Aug. 09, 2025 in WOD-Post

CrossFit – Sat, Aug 9 Suggested Warm-Up Warm-Up 1 ROUND 10/10 Ankle Circles 10/10 Calf Raises 6 Push Up to Pike w/ a Calf Pump at the Top 200m Run Into… 1 ROUND 50 Single Unders 10 Good Mornings 10 Elbow Punches 10 Scap Pull Up + 10 Kip Swings Into… 1 ROUND 50 Single [...]

Posted by Emanuel Erlewein on Aug. 08, 2025 in WOD-Post

CrossFit – Fri, Aug 8 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Alt. 90/90 Hip Rotations MIN 2 – Alt. Samson Lunges MIN 3 – Yoga Push-Ups MIN 4 – Bootstrap Squats Into.. AMRAP x 6 MINUTES 5 “Slow” Air Squats 5 Wall Ball Front Squats 5 [...]

Posted by Emanuel Erlewein on Aug. 07, 2025 in WOD-Post

CrossFit – Thu, Aug 7 Suggested Warm-Up Warm-Up Rowing Warm-Up EMOM x 5 (:40/:20) I- Arms only Rowing II- Arms and Body III- Half Slide IV- Full Row SPM (20-23) V- Full Row SPM (25+) Into… 2 ROUNDS 10 Air Squat 10 Up/Down 10 Scap Push-ups 5-7 SLOW Push-Up 10 Alt Dead Bug Into… 1-2 [...]